Complete 40-30-20-10 repetitions of each exercise back-to-back. Squats Sit-Ups Phase 2: Weeks 3-4 (Intensity Progression) Day 1: Full Body Strength & Power Complete 5 rounds. Rest 60 seconds between rounds. Archer Squats: 12 reps per leg Handstand Push-Up Progressions: 8 reps Pull-Ups: 10 reps Toes-to-Bar (or Hanging Knee Raises): 12 reps Day 2: Cardio Conditioning
Every movement in the PDF (from jumping jacks to lunges) requires a braced core to protect your spine. The guide includes a “Core Bracing 101” section—do not skip it. Freeletics Cardio Strength Training Guide Pdf
Detailed breakdowns of proper form for foundational movements like Burpees, Squats, and Leg Levers to prevent injury. Freeletics Cardio Strength Training Guide Pdf
The PDF organizes workouts into three formats: Freeletics Cardio Strength Training Guide Pdf